March 20, 2024
Boxing : a comprehensive workout for seniors. Remove trying to hurt somebody and you have a sport with multiple benefits for mind and body.
All Over Strengthening
Boxing provides a comprehensive workout for the entire body, whether standing or seated.
Standing:
Foundation: Starts from the feet, progressing through the legs, core, and into the punch.
Legs: Strengthens feet, ankles, calves, and quadriceps.
Core: Keeps abdominals tight and promotes movement in the waist; essential for balance.
Upper Body: Engages chest, upper back, shoulders, biceps, and triceps.
Seated:
Core and Upper Body: Even without standing, the core and upper body are fully engaged and strengthened, making it an effective option for those with mobility issues.
Hand-Eye Coordination Improves
Boxing enhances hand-eye coordination, which often declines with age due to changes in brain structure and function.
Reflexes and Coordination:
Reaching for targets and responding to cues improves reflexes and coordination.
Everyday Activities:
This translates to better ability to move out of the way, pick up dropped items, or engage in sports involving a ball or object. Improved hand-eye coordination benefits daily life, helping with quick reactions and precise movements.
Low Impact for Joint and Bone Issues
Shadow boxing is a great way to box for both cardiovascular and strength endurance.
That means just punching through the air. No impact on a bag, or a person! This is perfect for those with osteoporosis or osteoarthritis. No impact on the joints and bones, which can cause added pain and discomfort.
The muscles around the joints and bones will still be strengthened, leading to benefits for both ailments. Even seated, those big punches will get the heart rate up and will get your cardiorespiratory workout in, along with strength training.
Sharpen the Brain with Memory and Recall
Boxing can significantly enhance cognitive function, including memory and recall abilities.
Study Findings:
A 2014 study showed that older adults with mild cognitive impairment who shadowboxed for 60 minutes once a week for six months saw notable improvements in cognitive function compared to those who did no exercise.
Cognitive Engagement:
Boxing requires memorizing and correctly executing various punches (jab, cross, hook, uppercut) and anticipating opponents’ moves, which sharpens cognitive skills.
Special Benefits:
These cognitive benefits are particularly valuable for older adults and individuals with Parkinson’s disease or dementia. Regular boxing helps maintain and improve cognitive function, offering substantial mental health benefits.
You can watch boxing workouts at Senior Fitness with Meredith.
Read our post on how dumbbells are a great way to build strength.
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